090322 WOD “Randy”

Todays WOD is in memory of the 4 Oakland PD officers that were killed yesterday in the line of duty. This is beyond tragic news and obviously a workout means nothing in these times, but when you WOD, dedicate it to these fallen officers. When you get tired, push through it. Afterwards, send a prayer to these heros and the families they left behind.


WOD: “Randy

75 pound Power snatch, 75 reps for time.

Post time to comments.

Todays WOD, “Randy”, is one of Crossfit’s “Hero” workouts. It is in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Originally posted on 2/13/08.

To scale for todays workout:

Advanced (RX’d): 75lbs.
Intermediate: 75lbs.
Beginner: 45lbs. or PVC pipe

Also, do a solid warm up, such as:

400m Run
10 Pull Ups
20 Push Ups
30 Push Ups
40 Sit Ups



Filed under WOD's

3 responses to “090322 WOD “Randy”

  1. Scott W.

    No weights here and think I might have pulled both biceps, they are just not recovering right.

    We just went on a nice, cool Arizona run for 25:00.

    Thinking of the OPD…..

  2. Lucky for me they did “Tabata Something Else” at DCF today, oh, and they added rowing, 5 RD Tabata. Ugh. So, after that I did “Randy”

    5:14 as RX’d, in honor of our fallen brothers from OPD.

  3. woody

    didn’t do “Randy” pretty much a cripple in the gym recently so……..

    1 mile run 9min.
    50 weighted situps (6lb med ball)
    50 back extensions (6lb med ball)

    115lb squat
    knees to elbows (you know those elbow strap things, can’t grip pullups real well)

    some old school ball crunches, till I couldn’t breathe then..

    1000 m. Row
    didn’t keep time, just kept moving
    Stavros, you’re an animal!

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